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September 2009
The Eye Health & Diet
The Carbohydrate Connection
The quality of the carbohydrate has an impact on our vision, specifically carbohydrates with a high glycemic index (GI). Researchers found a greater risk of developing AMD with high GI diets than with a lower GI diet.
Glycemic index refers to how quickly the body converts the carbohydrate in food into sugar. Foods with a high-GI include white rice, white bread, juices and sweets. Typically these foods are considered lower quality carbohydrate sources compared to whole grains and fresh fruits that have a lower GI, taking longer for them to convert to sugar. A plus for our eyes and our blood sugar, too!
The Roll of Antioxidants
Earlier research has linked vitamin C and E, beta carotene and zinc to significantly reducing the
risk of advanced AMD in
people at greatest risk.
Most recently, the role of beta carotene, along with omega-3 fats and the phytonutrients lutein and zeaxanthin, are being explored. These phytonutrients are found in green leafy vegetables, as well as in those that are yellow in color.
The Eyes Have It: To reduce your risk of AMD focus on these guidelines:
- Switch from white bread to whole grains and other starches that have at least 3-5 grams of fiber per serving. These carbohydrates have a lower glycemic index.
- Incorporate fish at least 3 times a week.
- Include a variety of colorful vegetables fresh fruit daily.
- Check with your physician or eye care professional in regards to an antioxidant eye supplement.
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